Summer Camp


5-time National Champions
#1 Ranked Collegiate D2 Team, 2010-2012
2010 USAC Club of the Year

Summer Cycling Camp, July 13-18 2014

Mars Hill University – Blue Ridge Mountains

Get fast or stay at home! Mars Hill Cycling announces its third annual summer cycling camp.  We are once again ready to rip your legs off and elevate your game. We’ll train your brain too—with elite level tactics and race proven secrets to success. Come sharpen fitness and fine tune race strategy before you tackle one of the region’s premier races, the Asheville stop on the Southeast Regional Series on July 18-20. If there’s one race in the SE that you must attend, this is it. And we will make sure you’re better prepared than the competition. Visit our FACEBOOK PAGE to learn more about last year’s camp and stay updated on this year’s developments.

Campers going 1-2 at FBCC

Race the Asheville SRS! All campers are encouraged to compete in the Southeast Regional Series on the weekend at the end of camp. You will have the opportunity to race as a team wearing official Mars Hill University team jerseys. The camp will specifically focus on the time trial, climbing, and criterium skills/tactics you’ll need to have an awesome race. We’ll preview courses during the week and come up with a plan of attack. Pre-race strategy and tactics will be followed by post-race reviews of each race. A great opportunity to put into practice specific knowledge learned during the week and receive immediate feedback from coaches afterward.

Atop Mt. Mitchell, the highest peak east of the Mississippi.

WHERE: Camp will be based at Mars Hill University’s beautiful campus nestled in the heart of the Blue Ridge Mountains. The college provides immediate access to an amazing network of lightly traveled roads, including extended climbs, rolling terrain, and flat/fast rides along the river. Situated in Madison County (“The Jewel of the Blue Ridge”) Mars Hill’s neighbors include the Blue Ridge Parkway, Mt. Mitchell State Park, Pisgah National Forest, the Appalachian Trail, and the French Broad River. Mars Hill is just 18 miles north of vibrant Asheville, NC.

WHEN: Drop off: Sunday, July 13th: 2-3pm. Pick Up: Friday, July 18th: 1pm.

WHO: Aspiring racers ages 10-collegiate. Cyclists will be grouped based on experience, ability, and skill level. All cyclists must have prior group riding experience (racing isn’t required) and a current USA Cycling license. Parents are welcome.

COST: Includes lodging, three meals per day, and training food/drink. Limited slots so reserve early. REGISTER HERE

Junior/Collegiate Athlete: $790 (includes free team jersey if pre-registered by June 1)
ABRC/AYC Junior: $690 Must be a current member of ABRC or AYC. (includes free team jersey if pre-registered by June 1)
Parent: $590
Sibling Discount: First camper full price, 20% off each additional sibling

LODGING and LOCATION: Air conditioned rooms in Dogwood Hall, the newest residence hall on campus.
Mars Hill University
100 Athletic Street
Mars Hill,  NC 28754

Directions to Camp: Our location is Dogwood Hall. From I-26 take exit 11. Go left at the stop sign and back over the interstate. Climb the hill to the first light at Main Street. Then cross over Main Street, descending hill through campus and making first left onto Dormitory Rd. Then take first right and follow to the last building on the road, Dogwood Hall.

CONTACT:
Hugh Moran
hmoran@mhu.edu
828.275.3950
The camp’s Facebook page.

BENEFITS:
• Riding in the beautiful mountains.
• All meals and training fuel provided.
• PowerTap wheels to demo for all campers plus amazing pre-order deals on PowerTap wheels, Joule computers, CycleOps trainers, and Saris racks.
• Free official Mars Hill College team jersey (If registered by June 1)
• USAC upgrade points for attending camp: 3pts if upgrading from 4-3
• Ride as a team at SRS Asheville*
• Course previews for SRS Asheville
• Led by USAC certified coaches, national champions, and professionals.

*Teams formed based on registration in each age/category.

TOPICS COVERED:
• Race strategy and tactics for individuals and teams
• Skills and bike handling sessions
• Racing and training with a power meter
• Endurance training plans and goal setting
• Race preparation, fueling, and recovery
• Aerodynamics, power-to-weight, and equipment selection
• Mechanics workshop covering maintenance and basic repair
• Core strength, flexibility, and proper bike fit
• Climbing, descending, sprinting, cornering, time trialing, attacking, bridging

STAFF and PRESENTERS: A variety of elite coaches, pro riders, and industry experts will lend their expertise throughout camp.

PRESENTATIONS

Andy Applegate: A USAC Level 1 coach working with Carmichael Training Systems, Andy will give a presentation on racing strategy/tactics and how to get the most out of training and racing with a power meter. Plus, he’s got the racing resume to back it up.

Lesli Andrews: A USAC Level 1 coach, Lesli will lead our skills and drills sessions, which she also does for USAC’s regional ID camps. Lesli is a longtime coach, mentor, and all around supporter of junior cycling and has a masters degree in exercise physiology.

Jacob McGahey: The operations manager at Industry Nine Componentry will give a talk on equipment choices, aerodynamics, and power-to-weight. Jacob shares the secrets on how to get the most out of your fitness and tactics by choosing the right equipment for time trials, road races, and criteriums.

Andy Crater: A longtime pro level racer with national titles and NRC wins under his belt, Andy is a Registered Yoga Teacher and Certified Teacher’s Assistant and will lead morning exercises focusing on flexibility, core strength, and breathing techniques. As member of camp staff, Andy will be a daily ride leader and coach.

Debbie Milne: Former national road champion, Registered Dietician, Masters in Nutrition. Debbie will talk on both everyday and race-day nutrition for both long term health and cycling performance.

Shane Braley: Professional racer, currently competing with the Finish Strong Elite Team, will give presentation on bike prep, washing, and basic mechanics. He will be camp mechanic and available to talk with riders about his experiences climbing the junior ranks.

Tristan Cowie: An expert level coach at Carmichael Training Systems, and a multiple time collegiate national champion, Tristan will give a talk on training and racing with power.

CAMP STAFF

Hugh Moran: Mars Hill University cycling coach, USAC Level 2 coach, and former road professional
AJ Beach: USAC Level 2 coach, focus on junior development and power
Tim Jenkinson: Mars Hill team graduate, elite racer, collegiate national road and cyclocross team champion
Andy Crater: professional racer, Registered Yoga Teacher, junior cycling coach
Shane Braley: professional racer who will be camp’s official mechanic
Barry Wilcox: Mars Hill team member and ride leader
John Butler: Mars Hill team member and ride leader

REGISTER online at Pre-Reg.com.  Register by June 1st and receive a free team jersey and pre-order deals from PowerTap, CycleOps, and Saris.


2014 SCHEDULE (subject to change):

Sunday 7/13: Arrival, Assessment, Equipment Set-up

2:00-3:00pm Rider Registration and move-in, Dogwood Hall  
3:30pm Introductions, name games…
4:00pm Bike safety checks then 1hr easy
ride
http://www.mapmyride.com/routes/view/240171455
5:45pm Dinner
6:30pm Free Time
7:30pm Evening Discussion with Debbie Milne: Everyday nutrition and fueling for racing and training.
8:00pm Relax. Watch Tour: Stage 9 Gérardmer – Mulhouse, 166 km. Set up PowerTaps.
10:00pm Lights out

Monday 7/14: Skills/Drills, TT Mock Race, RR preview

8:00am Wake up 
8:15am Yoga/Breakfast with Andy Crater
10:30am Skills and Drills, including TT starts, turnarounds.
12:30pm Lunch
2:00pm Ride to TT course. Mock race TT for SRS. Preview RR course.

Ride to TT course and back: http://www.mapmyride.com/us/weaverville-nc/mars-hill-camp-2013-day-2-route-113539735
RR course: http://www.mapmyride.com/routes/view/378398149
5:45pm Dinner
7:00pm Evening Discussion with Jacob McGahey: Equipment selection, aerodynamics and power-to-weight.
8:00pm Relax. Watch Tour: Stage 10 Mulhouse – La Planche des Belles Filles, 161 km. Upload first power files for review.
10:00pm Lights out 

Tuesday 7/15: Criterium and Tactics Practice: Sprinting, Attacking, Bridging, Leadouts

8:00am Wake up 
8:15am Yoga/Breakfast with Andy Crater
10:30am Pack bikes and drive to Mellowdrome: http://www.mapmyride.com/routes/view/454401694
11:15: Session 1
1:15: Picnic lunch
2:00: Session 2
3:30pm Pack bikes and return to Mars Hill
5:30pm Dinner and then free time
7:00pm Evening Discussion with Andy Applegate: individual and team tactics.
8:00pm Relax. Review power files from Mellowdrome. Rest day at Tour.
10:00pm Lights out

Wednesday 7/16: Ride up Mt Mitchell (6,700ft) highest peak on east coast

8:00am Wake up
8:15am Breakfast
9:15am Load bikes for Mt Mitchell trip
10:45pm Arrive at Craggy Gardens on Blue Ridge Pkwy. Climb to top of Mt Mitchell, eat lunch, descend back to Craggy Gardens.
Course map: http://www.mapmyride.com/us/swannanoa-nc/mars-hill-camp-2013-day-4-route-113542579
4:00pm Leave driving back to Mars Hill
5:45pm Dinner and then free time
7:00pm Evening Discussion with Tristan Cowie: Training and racing with power.
8:00pm Relax. Watch Tour: Stage 11 Besançon – Oyonnax, 186 km.
10:00pm Lights out 

Thursday 7/17: Bike maintenance and race prep. Recovery Day.

9:00am Wake Up. Sleep in for extra recovery!
9:15am Yoga/Breakfast with Andy Crater
12:00pm Lunch
1:30pm Bike Cleaning and Mechanics workshop with Shane Braley
4:00pm Easy ride 1hr.

http://www.mapmyride.com/routes/view/240206483
5:45pm Dinner and then free time.
7:00pm Evening Discussion / Individual Rider Conferences
8:00pm Relax. Watch Tour: Stage 12 Bourg-en-Bresse – Saint-Étienne, 183 km
10:00pm Lights out 

Friday 7/18: Weekend race planning, riders leave, SRS Asheville starts…

9:00am Wake up. Sleep in for extra recovery!
9:15am Breakfast
10:00am Individual Rider Conferences cont.  Watch Tour: Stage 13 Saint-Étienne – Chamrousse, 200 km
12:15pm Lunch
1:00pm Riders leave.

WHAT TO BRING:

- Road bike in clean and proper working condition with junior gearing and at least 39×27 for climbing.

- All camp paperwork/waivers completed by both rider and parents.

- USA Cycling license. If you don’t have, easiest to purchase online at usacycling.org but can also buy at camp check-in

- Pillows and linens or sleeping bag.

- Bath towels.

- Yoga mat

- Notebook/pen for taking notes during presentations.

- Helmet (without cracks)

- Sunglasses

- Water bottles (at least 2)

- Shoes (cycling and running)

- Riding clothes (3-4 kits), including jerseys, shorts, socks, gloves, glasses, rain cape, vest, arm warmers, knee warmers,  and whatever else you might deem appropriate. It’s summer but extreme weather and temperature changes can be expected atop Mt Mitchell.

- Casual clothes for off the bike activities.

- Spare tires, tubes, seat pack, pump or inflators, multi-tool.

- Sunscreen

- Toiletry kit including soap, shampoo, toothbrush, toothpaste, deodorant, and any medications.

- Dirty clothes bag, quarters/soap for laundry.

- We will have Raw Revolution bars and plenty of Hammer Nutrition products. If you want something else be sure to bring it.

- Money for snacks.

SUMMER CAMP PARTNERS





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